Spytech’s Intense Workout Log

Decent workout. Elbows have been sore the last few days for whatever reason. Pressing strength was OK today. Back was tight during standing militaries, so I switched to seated.

Warmups:
Bench
CG Bench
OH Extensions
OH DB Press
Cuban Rotations
Pulldowns

Paused Bench Press:
135×12x1
155×10x1
225×5x1
250×5x1
280×3x1
315×1x1 (PR)
315×1x1 (touch and go)

DE Bench Press:
250×3x5
250×5x1

Standing Military Press:
200×5x1

Seated Military Press:
200×5x3

Strict JM Press:
95×5x1
115×5x3
125×5x1

OH DB Extensions:
120×10x1
150×7x1
110×10x2

Flat DB Flyes:
60×12x2
70×10x1

+ stretching

Duration: 75 minutes

I am going to really enjoy this M-W-F split. Rows felt great today, despite not having done them in two weeks. Face pulls are always good, and the extreme wide-grip chins are brutal. Just using bodyweight is more than enough to fry my upper back. Trying to do curls after all the back work was very tough. I swam quite a bit faster (ie: less rest between laps) than last time, but it is still hard on my leg to get a good kick.

Warmups:
Lat Pulldowns
Rear Delt Flyes
Hypers
Rows

BB Row (shoulder-width overhand grip):
135×12x1
155×12x1
225×5x1
280×5x1
330×5x1
370×6x1
225×10x1

Wide-grip Face Pulls:
245×6x3 (PR)

Extreme Wide-grip Chins:
bw x10×4

Wide-grip Chins:
bw x10×2

Incline DB Curls:
55×6x3

Preacher Curls:
95×8x3

Swimming:
10 laps (20 lengths) in 15 minutes
Total Distance: 500m

+ stretching

Duration: 75 minutes

Tonight I was able to do pulls without any glute/ham pain for the first time in probably over a year. Man, that felt good. I didn’t go that heavy since I want to keep my glute healthy and will continue to work in the 85-90% range for a while. My main goal now for pulling is to just stay healthy and enjoy them now that I got the 700 out of the way. Assistance work was good - the hip work is very tiring. My glute is a little tight now, but thats OK - just have to keep doing what I have been doing with it. My weight is at its lowest since I was in the hospital last year (221-222 in the AM), down from 225 when I did 700 2 weeks ago. As a result my briefs are super loose in the hips/ass - might as well be pulling raw right now. Taking the extra day of rest each week and eating more will fix that!

Warmups:
3 min walk @ 3.5mph on treadmill
Deadlifts

Deadlift:
245x3x1
335x1x1
425x1x1
515x1x1
605x1x2
605x2x1

Conventional SLDL:
515x3x1 (PR)
425x3x1

Standing Cable Abduction:
40x15x2

Lying Band Abduction:
mini band x12x2 (PR)

Seated Ham Curls:
200x12x1
270x12x1

Lying Ham Curls:
150x12x2

Standing Abs with ab-strap (’hard tower’):
156x6x5

+ stretching

Duration: 80 minutes

Good pressing. Felt good to be back in the gym.

Warmups:
Bench
CG Bench
OH Press
OH Extensions

Paused Bench Press:
135×12x1
155×10x1
185×5x1
215×5x1
250×5x1
280×5x1 (PR)

DE Bench Press:
245×3x6

Standing Military Press:
195×5x2
195×6x1

Reverse Smith CG Bench:
245×5x1
280×5x1 (PR)
255×5x1
245×5x2

Dips:
bw x30×1

Pec Flye Machine:
170×12x2

+ stretching + power yoga (25min)

Duration: 75 minutes